You’ve taken a break, stepped away from emotional triggers, and tried to reset, but the fatigue remains. The joy you used to feel? Now it feels distant. Why? Sometimes, the answer lies in something often overlooked: low blood pressure.
For so long, high blood pressure has been the headline act. Meanwhile, low blood pressure is treated as an afterthought. But when it’s not treated properly, it can cause real challenges.
From food that nourishes to everyday habits that support balance, there are ways to manage low blood pressure and feel energised again.
More than just stress
Iron deficiency is one of the most common nutrient deficiencies globally and is especially prevalent among women and children, says Liezel Engelbrecht, a registered dietitian and nutrition lead with Hold My Hand.
This is particularly concerning, she adds, because iron is essential for red blood cells to transport oxygen throughout the body, and it plays a vital role in children’s growth and brain development.
“Simply put, without enough iron, our cells don’t get the oxygen they need to function properly.”
Liezel Engelbrecht
Engelbrecht explains that iron is essential for every cell in our body to function.
“When we don’t get enough, we may feel constantly tired, struggle to concentrate, or get sick more often.”
She explains that some of the symptoms include constant fatigue, pale skin and gums, cold hands and feet, mouth ulcers, dizziness, poor concentration, palpitations, and brittle nails.
“These symptoms are, however, common to many other conditions too, so don’t guess.”
She adds that the best way to know if you’re iron-deficient is through a blood test ordered by your doctor or dietitian.
According to Engelbrecht, some foods can either help or hinder iron absorption:
Foods that increase iron absorption:
- Vitamin C-rich foods: Help the body absorb both heme and non-heme iron. You can boost vitamin C in your meals by including tomatoes, bell peppers, citrus fruits, lemon juice, strawberries, broccoli, sweet potatoes, and cabbage.
Foods and components that reduce iron absorption:
- Tannins are found in black tea, coffee, and cocoa.
Tip: Avoid tea and coffee with meals to improve iron absorption. - Phytates are found in legumes and whole grains.
Tip: Soak, boil, and rinse legumes to reduce phytate levels. - Oxalic acid is found in raw spinach and other raw leafy greens.
Tip: Cook green leafy vegetables before eating them with iron-containing foods to improve absorption.
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Supplements and healthy diet
A registered dietitian and spokesperson for the Association for Dietetics in South Africa (Adsa), Jandri Barnard, tells Health for Mzansi that, in addition to iron-rich foods, iron supplementation may also help.
Iron sulphate tablets, such as ferrous sulphate, taken in a dose of 300mg three times a day, are recommended. The amount of iron you need is 8.7mg per day for men and 14.8mg per day for women.
She adds that other supplements include vitamin B12, folate (vitamin B9), folic acid, and vitamin C, which assist with iron absorption in the body.
“Vitamin C-rich foods improve iron absorption when taken together with an iron-rich meal.”
Jandri Barnard
Barnard adds, “Have a glass of fresh orange juice with your breakfast, which could contain eggs, breakfast cereals, or a bit of fried liver for better absorption.”
She further notes that we should be cautious when using drugs that reduce acid production in the stomach, such as Cimetidine (Tagamet), as they may inhibit iron absorption.
She emphasises that although supplements can help, they do not replace a healthy diet.
Boosting iron absorption
It is very difficult to correct low iron stores or anaemia with diet alone, but good iron-rich foods help maintain good iron levels, explains Karin Davidson, a nurse from Cape Town Infusion Centre.
She notes that iron-rich foods are divided into haem and non-haem foods.
Haem foods, such as meat, fish, and chicken, have a good degree of iron absorbability from the gut. Non-haem foods, such as dark green leafy vegetables, nuts, and legumes, require greater quantities to meet your iron requirements since they contain less iron and their absorbability is lower.
“Vitamin B12 is important in assisting iron absorption from the gut, and folic acid helps the body utilise iron more quickly as it increases the production of red blood cells, so both play an important role in correcting anaemia as well as in maintaining good iron levels.”
Karin Davidson
Davidson says, “High-performance sportspeople, as well as those who do high levels of exercise, are more at risk of developing iron deficiency as they place a large demand on their iron stores in order to meet their bodies’ increased oxygen requirements.”
Several foods and medications hinder or block iron absorption from the intestinal tract, including:
- Caffeinated beverages, such as tea and coffee
- Dairy
- Cereals and bread (contain phosphates, tannates, and phytates that hinder iron absorption)
- Calcium-containing foods and beverages
- Calcium supplements
- Antacids
- H-2 receptor blockers
Davidson adds that routine exercise does not influence or cause anaemia and is really good for general health and well-being.
High levels of stress can cause gastric symptoms and lead to a gastric ulcer, which can bleed and cause iron deficiency and anaemia through blood loss, cautions Davidson.
Stress management is important for your mental and physical well-being.
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